Taking calcium correctly: nutrition, combinations, and everyday tips

The theory behind calcium is one thing, but putting it into practice in an often stressful everyday life is another. The question often arises: How much calcium do you actually need per day, and which calcium-rich foods can be easily integrated into your routine? In this article, you will learn how to optimize your intake, improve absorption, and what to look out for when combining calcium with other nutrients.

List of calcium-rich foods

The first step to meeting your needs naturally is to eat a varied selection of foods. The following list provides a detailed overview of various sources of calcium (per 100 g or 100 ml) so that you can plan your diet accordingly.

Hard cheese: Parmesan (1200 mg), Emmental (1000 mg), Tilsiter (800 mg)

Soft cheese/milk: Camembert (600 mg), yogurt (120 mg), whole milk (120 mg), quark (90 mg)

Green vegetables: Kale (200 mg), arugula (160 mg), spinach (120 mg), broccoli (100 mg)

Nuts & seeds: Unhulled sesame seeds (970 mg), chia seeds (630 mg), almonds (250 mg), hazelnuts (150 mg)

Legumes: Soybeans (200 mg), tofu (150 mg), chickpeas (120 mg)

Herbs: Nettle (700 mg), parsley (250 mg), chives (130 mg)

Beverages: Calcium-rich mineral water (target: > 150 mg per liter)

This list shows that you don't necessarily have to rely on dairy products. Seeds such as sesame seeds and dark leafy vegetables are excellent sources of calcium that you can easily sprinkle over salads, smoothies, or bowls [1].

Incorporate calcium into your daily routine

Fixed routines help ensure that your calcium intake is not left to chance. Your body benefits from receiving smaller amounts throughout the day rather than a large dose all at once.

The morning routine:

Start with a calcium-rich breakfast. If you eat oatmeal or muesli, you can enhance it with chia seeds or almond slivers. If you use plant-based drinks, make sure they are enriched with calcium. A small splash of lemon juice in your water can also help prepare your stomach for the later absorption of minerals.

The lunch routine:

Pay attention to the “green side dish” in your lunch. A small arugula salad or steamed broccoli not only provides fiber, but also a solid dose of calcium. When eating out, cheese (especially hard cheese) is often an easy way to increase the calcium content of your meal.

The evening routine:

Since bone regeneration mainly takes place at night and during periods of rest, a calcium-rich evening meal is particularly valuable. Quark with nuts or a tofu dish are excellent choices. In addition, the evening is a good time to take supplements if your diet has not been sufficient during the day [2].

Kitchen hacks and bioavailability

It is not always enough to just eat calcium-rich foods. Bioavailability, i.e., how much your body actually absorbs from food, is crucial. Your intestines can only efficiently process a limited amount (approx. 300–500 mg) per meal.

Vitamin D is a key factor in absorption. It acts as a transport aid in the intestines and is necessary for calcium to enter the bloodstream in the first place [3]. Without sufficient vitamin D levels, some of the calcium is excreted unused.

There are also “inhibitors” in the kitchen that you can neutralize with the right preparation:

Soaking: Legumes and grains contain phytic acid, which binds calcium. By soaking them overnight and discarding the water, you can significantly reduce this substance [4].

Blanching: For vegetables rich in oxalic acid, such as spinach, brief blanching helps. Some of the acid is transferred to the water, making the remaining calcium more readily available.

Acid kick: Vitamin C (e.g., from citrus fruits) can slightly support the absorption of minerals in the intestine. So a squeeze of lemon on your broccoli is not only delicious, but also functional.

Combination with other nutrients and vitamins

The question often arises as to whether calcium tablets or fortified foods should be combined with other supplements. Calcium works best in a team, but sometimes needs a little “distance” from some of its partners.

Vitamin K2: This vitamin contributes to the maintenance of normal bones by helping to distribute calcium properly in the body. It activates proteins that incorporate calcium into the bone matrix, preventing it from being deposited in the vessel walls [5]. Unlike some minerals, vitamin K2 does not need to be taken at a different time, but can ideally be taken at the same time as calcium.

Iron: However, the situation is different when it comes to iron. If you need to monitor your iron intake, you should not combine calcium-rich meals directly with iron-rich foods or iron supplements, as calcium can temporarily limit iron absorption [6].

Practical tips for an active lifestyle

For active people who challenge their bodies on a daily basis, forward planning when it comes to nutrients is helpful. Exercise provides the mechanical stimuli that the body needs to incorporate calcium into its structures. You can support your routine as follows:

1. The right water: Use mineral water as a passive source of calcium. It is calorie-free and provides the mineral in a dissolved, easily absorbable form. Look for values above 150 mg/l.

2. Smart snacking: Replace sweets with almonds or dried figs. Figs are among the most calcium-rich dried fruits and are the ideal energy source for on the go.

3. Herbal cure: Get into the habit of topping almost every dish with fresh herbs. Parsley and chives are real micronutrient bombs that are often underestimated.

For your daily supply

A sound diet is based on consistency and smart combinations. It's not about achieving maximum values in the short term, but rather providing your body with the building blocks it needs to maintain its normal functions throughout the day. Whether through targeted calcium-rich foods or supplements, always pay attention to the interaction with vitamins D3 and K2 in order to optimize your daily routine.

Curious about other topics? Then take a look at our magazine:

• Cardiovascular system: Our body in motion
• Vitamins D3 and K2: Your secret weapons against winter blues and for strong bones
• Often in short supply in winter – vitamin D
• Better oxygen supply in spring thanks to iron and vitamin C as natural boosters
• When fatigue is more than just the winter blues: recognizing and understanding iron deficiency

FAQ – Frequently asked questions

How much calcium per day is appropriate for adults?

The reference values for healthy adults are usually around 1,000 mg per day, although adolescents who are still growing and seniors often have a higher requirement of up to 1,200 mg.

Is it advisable to take calcium tablets on an empty stomach?

Some forms, such as calcium carbonate, require stomach acid for optimal support and should therefore be taken with a meal.

Can I combine calcium and coffee?

Caffeine has a slight flushing effect on minerals. It is best to enjoy your coffee a little while after consuming your main source of calcium.

Does alcohol affect calcium absorption?

Yes, excessive alcohol consumption can inhibit calcium absorption in the intestine and at the same time promote excretion via the kidneys.

Why is calcium often recommended together with vitamin C?

Vitamin C creates a slightly acidic environment in the stomach, which can improve the solubility and thus the absorption of certain calcium compounds.

What is the difference between plant-based and animal-based calcium?

The body recognizes the calcium ion itself. The main difference lies in the accompanying matrix (e.g., oxalic acid in plants vs. lactose in milk), which influences absorption.

Can medications (e.g., stomach acid blockers) interfere with absorption?

Yes, so-called proton pump inhibitors reduce stomach acid, which can make it difficult to absorb calcium carbonate.

Is calcium also important for teeth?

Definitely, because teeth consist largely of calcium compounds and the mineral contributes to the maintenance of normal teeth.

Should calcium be taken before or after exercise?

Since calcium is also lost through sweat, it makes sense to take it after exercise to replenish electrolyte stores.

Sources:
[1] https://www.dge.de/calcium
[2] https://www.zentrum-der-gesundheit.de/calcium-richtig-einnehmen
[3] https://botiss.com/vitamin-d-unterstuetzt-bei-calciumaufnahme
[4] https://www.zentrum-der-gesundheit.de/phytinsaeure-neutralisieren
[5] https://www.imd-berlin.de/vitamin-k2
[6] https://www.aponet.de/eisenräuber-im-alltag